Plan · US Letter
Sleep plan for night shifts
A weekly schedule for shifts, sleep and light.
Based on the article: Night shifts: how to protect your health on shift work
Sleep plan for night shifts
For nurses, first responders, drivers and other shift workers
| Day | Shift | Sleep (from–to) | Nap | Caffeine until | Light/dark |
|---|---|---|---|---|---|
| Mon | |||||
| Tue | |||||
| Wed | |||||
| Thu | |||||
| Fri | |||||
| Sat | |||||
| Sun |
- Sleep right after a night shift in a dark, cool room
- Wear sunglasses on the way home
- Nap 10–20 min before your shift
- Caffeine early in the shift, not at the end
- Too sleepy? Do not drive